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10/10 legs pump day
Smith squat
4pps x 8
45° leg press
4pps x 20
5pps x 11/3/2 DC RP set
Leg ext
105x21
120x4/4/4/3 muscle round
Seated ham curls
120x14
120x4/4/4/4/3 muscle round
Standing calves
230x21
250x4/4/4/4/3 muscle round
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11/14 chest bis
And it was a gd good one!!!
25° BB press
275x11 and 7
235x9
45° Smith press
235x11
225x10
215x9
Pec deck(didn't wanna wait on cables)
120x12
105x13 and 8
Hammer decline
1.5pps X 25/19/16
Alternating DB curls
30x12/12/9
Concentration curls
25x12/12/7
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11/15 back/hams
Nice back and hams day.
Rack pulls
585x9
Landmine row
6plates x 10
5.5 plates x 10 and 8
Hammer hi row
2.5pps x 10
2pps x 8 and 9
Chest supported DB row(want waiting on the low row while some girl did her 10lbs a side)
60x13/15/12
Leg press hi and wide
4pps x 25
Seated ham curl
DC RP set
150x12/4/3
Standing calves
DC RP set
250x15/6/5
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11/23 legs and back
Sorry I got caught up a few days. Haven't missed no gym time just been lazy keeping up log. Went and trained with a buddy today so trained legs a day early.
Hack squat
6pps x 8
4.5pps x 15
Hammer strength leg press
5pps x 15 and 12
DB rdls
85sX15/12
Standing calves
3 sets
Wide grip pulldowns with mag grip
90x12/3/2 DC RP set
Didn't take any direct leg shots today just these
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Finally getting log updated. So I gotta promotion at work and put a nice down payment on a car today, 2018 Ford Escape, but I've just really been in my head lately. Just losing my shit for no good reason. 1 minute I wanna crawl in a hole and die and set a bomb off in the most crowded place I can find the next minute. It's like my brains turning to fuckin mush. 1 sides saying chill the fuck out dude and the other side is blowing whatever way out of proportion. Makes no sense at all!!! But it's whatever I guess. Now that we got the therapist part out the way. Training is good. I'm trying the DC 3 way split this week and gonna try the 2 way split next week and see which fits better. I'm already thinking the 2 way split is gonna be better but wanted to try just to make sure. I'm gonna go over to intense muscle and do some more research this week too.
The scale says I'm holding more weight than I ever have but I feel like I look stringy or flat AF or something. I dunno. This stress last couple weeks has costed me 4lbs(was down 2 more) down to 210lbs but it's coming back now. I'll get my shit together this week tho damnit!!!
12/5 Push (All DC RP sets)
25° Incline press
285x8/2/1(1.5 reps)
45° Smith press
245x13/3/2
Skull crushers dead stop reps
75x13/8/3
Rope press down
100x10/5/4
Smith behind neck press
155x12/5/3
DB laterals
30x16/5/8
Shoulders are sore for first time in forever
Today 12/6 pull day
Ez bar curls
85x9/7/3
DB hammer curls
30x11/7)5
61 second DB hold in incline curl position
Close grip pulldowns
150x9/4/2
Deadlifts
500x5 (this hurt my pride. Can tell haven't done deads last 2 rotations)
405x11
Seated cable row(wasn't happy with back pump so added these)
140x14/7/4
BW hang from pull up bar FUCKIN OUCH GD
This was really hard on my elbow so gonna have to find an alternative
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"Going that one more round, when you don't think you can, is what makes all the difference in your life."
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Morning buddy hope all
Is well me. I’m getting over a bad wreck on thanksgiving i totaled my truck have a concussion whip lash and messed up my Chevy Tahoe!! Gonna start the gym back Monday after seeing my doctors this morning ! Give you an update on new workouts and new cycle
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“Live for something...or Die for nothing “
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